A strong showing in a vacation week for F3 at The Crick this Wednesday morning. Then again, F3’er think of meeting a bunch of strangers in the dark in a park as “fun”…  So, maybe the 12 PAX in attendance were on vacation?

The plan for the workout is to start a new tradition of group fitness test.  This isn’t about the individual, but it is about how as a team can we move and motivate fellow PAX to reach our collective goal.  We will test again in a few month to see our improvement as a group.

The Thang:

Mosey around to the dog kennel for a little warm-up

SSH x 30

Good Mornings x 15

Merkins x 10

Imperial Walkers x 15

Skier Abs x 10

Sir Fazio Arm Circles x 15 reverso

Chuck Norris Squats x 10

Windmill x 15

Mosey to the starting point of the gauntlet

The Gauntlet – A series of exercise done during circumnavigation of the AO.  Designed to test standard F3 exercises.

Burpees x 5

Run to Service Court

Merkins x 20

Run to and through slalom columns

Run to back side of school

Bear Crawl between first two square planters

Partner Carry between next two square planters

Run to the hill

Gorilla hop up

Star jumps x 10 at top

LBC’c x 20

Run to the long railing

Spiderman up

People’s chair while other PAX complete

Run to playgournd

Partner 1 – Pull-ups x 5

Partner 2 – Air Squats x 10

Return to Burpee Circle to complete lap one

Repeat as many times as possible in 20 minutes – PAX complete 2 laps in exactly 20 minutes almost even time on both laps.

To the Wall

Inerkins x 10

Merkins x 10

Air Squat x 10

Left/Right Step-ups x 10

Merkins x 10

Derkins x 10

Mosey to the field

Sprint across – Back pedal back

Skip across – Karaoke back

Circle for Mary

LBC’s x 20

Dealer’s Choice x 10

Included: Poke the hole, WWII, Reverse LBC’s, Russian Hammers, Nipple Slappers, slo-mo Freddy Mercury, Frog crunches, box cutters, LBC’s, plus 2 more

Finished with Merkins x 20 for the gents headed to the beach…


PAX performed excellently.  All made around the gauntlet 2 times, motivated and helped each other. Good work men.


Mud Run sign-up is open. Do it. It is the “super bowl” of F3.  Convergence for the Fourth at Juggernaut. PAX at the beach will try to workout on Friday if Arthur lets them…


Prayers for Mr. Addison.

Spurrier took us out.